Workout of the week: 35-minute whole-body strengthening workout

 Workout of the week: 35-minute whole-body strengthening workout


All Levels / Full Body Strength Training / 35 minutes


Equipment: dumbbells and kettlebells

If there is one common desire for new fitness enthusiasts, it is to get stronger and fitter. At first it may look like a superficial lens, but apart from the aesthetic aspect, this lens has many advantages. First of all, strength training (the best way to get more muscle) will help you get stronger, and that's self-evident.



Then, it will also help you reduce belly fat, lower the risk of falls, lower the risk of injury, and improve your heart rate, and thus blood sugar management. Last but not least, it enhances mobility and flexibility, and it not only strengthens your muscles but also your bones.


To help you reap all these benefits, today we bring you a whole-body-strengthening workout. It consists of 3 sets, each containing 2 exercises. Each exercise has a different number of repetitions per round: for the first exercise, the number of repetitions will decrease with each round, for the second exercise it will increase. You will do five rounds per set before moving on to the next set. You will have two minutes to rest between sets. Together, this full-body workout will take 35 minutes to complete.


The first group

deadlift with dumbbells

Bent on Kettlebell Row

The second installment


Arnold's Squat Press

pumps

Third Division


Reverse lunge and forward lunge

Sumo curls with dumbbells

It's time to get stronger!


Training preparation

3 sets of 2 exercises

5 rounds per group

The number of repetitions is different for each exercise

Two minutes of rest between each round

35 minutes

Equipment: dumbbells and kettlebells


Do you train at home? there is no problem.

If you do not have the equipment for this exercise, you can replace it with these daily items or use these alternative exercises.


Alternative Equipment

Dumbbells = bottles filled with water or sand

Kettlebell = A bag full of books or canned goods

exercise list

The first group

5 rounds


1 - Dumbbell fight

21-18-15-12-9 reps


Start standing with a dumbbell in each hand. As shown in the video, dumbbells can be placed in front of the body. However, if it causes too much pressure on your lower back, hold the dumbbells at your sides.

Engage the core and start the movement by bending the knees slightly and extending the hips. Then continue to squat by pushing your hips back, lowering the dumbbells as far as possible.

At the bottom of the movement, actively engage the glutes, push the feet into the floor, and push the hips up and forward to return to the starting position.

repeat.


2 - KETTLEBELL landed on the rows

9-12-15-18-21 reps per side


Lean forward at a 45-degree angle.

Keep the weight on your heels and bend your knees.

Keep your back flat with your shoulders aligned with your hips.

With the bell resting on your right arm, move the bell toward your hip.

Grip your shoulder blades against each other.

It controls the movement and lowers the bell.

Repeat the same repetition with the other arm.


H3: The second group

5 rounds


1 - squats installed in the Arnold piston

15-12-9-6-3 reps

Grab two dumbbells and stand with your feet shoulder width apart. Engage your heart and position your shoulders.

Slowly squat down, pushing your knees out so that they remain over your toes.

He held this position for 10 representatives from Arnold Press.

Rotate your palm so that it is facing forward.

Next, push your arms over your head until both arms are extended above your head.

Keep your torso tight and your back straight.

Slowly return to the starting position and repeat.


2 - pumps

10-20-30-40-50 reps

Begin in a plank position with your arms and shoulders flat at your wrist and body in a straight line.

Involves the nucleus and glutes.

Keeping your shoulders above your wrists, lower your entire body toward the floor, and lower comfortably as low as possible.

Push the body up and return to the starting position. repeat.



third group

5 rounds

1 - Back and front length

21-18-15-12-9 reps for each side


Stand straight with two dumbbells.

Hold your left foot firmly on the ground and step back with your right foot.

Now push hard with your front foot to perform a forward lunge.

Make sure you always look straight ahead and your heart is engaged.

Repeat with the other leg.


2 - Sumo curls with dumbbells

9-12-15-18-21 reps

Take two dumbbells and hold them with both hands. Your arms should be extended and the dumbbells should be in front of your waist.

Feet apart (about twice your shoulder width) with your toes pointing slightly.

Lower your body as far as you can, with hips bent back and knees bent. This is the starting point.

Now do the curling movement by raising the dumbbells to your shoulders by bending your elbows.

Hold the sumo squat while doing the number of repetitions listed above.

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